Tricks & Treats

Tricks & Treats

Date: 2024-10-31 AO: peak-51 Q: Spammer PAX: beaver, lois, gullah, Spammer FNGs: None COUNT: 4 WARMUP: Sharon Towers, Arm Circles and Good Morning Nashville stretches over by CBT. THE THANG: We had a large wooden dice. We had cards, we had exercises. Each pax rolled their dice to determine “their” exercise. We each then drew cards to determine how many reps of said exercise were to be performed. Aces were worth 1, Kings 13. Each pax continued until we ran out of cards. At which point we re-shuffled the deck and we each re-rolled the dice to get a new exercise. We repeated this process 4-5 times until time was over and we joined up with sparta. MARY: H2H with sparta before time expired. COT: Orange Whip

All Hallows Eve

Date: 2024-10-31 AO: the-devils-turn Q: flipper PAX: Alf, citgo, voodoo, Joker, fletch, frasier, Polly, grasshopper, hairball, fleetwood, flipper, Garcia F3 FNGs: None COUNT: 12 Big crowd for the warmup at 0500 with a couple additional PAX for the main event. It was a mix of paces including some intervals, strides, and EZ miles. Welcome back Garcia!
WARMUP: PreRun THE THANG: t-shirt MARY: nope ANNOUNCEMENTS: gear orders, BUY A HAT! COT: Thanks to fleetwood for taking us out (I think that’s right)

Man Eater

Date: 2024-10-31 AO: sparta Q: lex_luthor PAX: Orange Whip, drive_by, ChickenWing, Phil Britto, lex_luthor FNGs: None COUNT: 5 5 mi logged with 4 individual out and backs and one loop in Matthews 5 Burpees, 10 Squats and 15 Merkins after each mile
Phil Britto who has been a long time F3 Sunday regular made it out and was officially named “Piranha” – a nod to his Brazilian roots and fishing pass time

Ghostride The Whip

Date: 2024-10-31 AO: hydra Q: Mikeoelz PAX: Mr. Magoo, Emoji, puddin_pop, MARTA, Huddle House, Foghorn, marge, deep_dish, hopper, spackles, limey, goulash FNGs: None COUNT: 13 Quickly ghostwritten for @brandi. Normal crew for socializing as well.
WARMUP: Long run to Good Sheppard Church for a warm up. THE THANG: Mosey with misc exercises to one of the half pipes. 3 rounds of half pipe work with dry docks, Freddy mercury, and squats.
Long Mosey to the bus parking lot with push-ups at street lights. For 3 to 4 rounds of called exerciseat OP benches with partner run to the cafeteria. MARY: Interspersed throughout ANNOUNCEMENTS: Gear order COT: Hopper takes us out

9 Lives WOD

Date: 2024-10-30 AO: sacs Q: Starch PAX: Cheese Curd, Roulette, wildturkey, Hippie, geraldo, hoover, Joker, grasshopper, Flyweight FNGs: 1 Flyweight COUNT: 10
In the early morning of All Hallows Eve Eve, 10 pax (8 for sacs and 2 runners) braved the darkness and faced the dreaded 9 Lives WOD. Armed only with a sick Halloween playlist and an abundance of flatulence, the pax conquered a Halloween legend though mumblechatter and a lot of groaning.
WARMUP: Lap around the track Merkins Calf stretch Runners stretch
THE THANG: 9 Rounds: – 9 Ruck Push Ups – 9 Ruck Lunges – 9 Dead Bugs (ruck overhead) – 9 Ruck Swings – 9 Ruck Overhead Press – 9 Flutter Kicks (4 count – ruck overhead) – 9 Wood Choppers (hat tip to Edgar Allen Poe)
It was a tough morning filled with math, a lot of mumbling and grumbling, and way too much information about Roulette and Cheese Curd
Great to face the challenge with our FNG Erich Sechler (Flyweight) and our guy Hippie. Looking forward to them becoming regulars at sacs
wildturkey put in the hard work this morning with minimal complaining (not no complaining, but less than others). Also gave some cool insights on Donovan’s Bob Dylan phase during “Season of the Witch” that distracted us from the pain
geraldo kept the mumble chatter flowing throughout and helped keep me on track more than once.
We’ll work on hoover’s understanding on the difference between dead bugs and flutter kicks, but he still put in the work despite the confusion.
Joker and grasshopper were running laps past us the whole time.
MARY: Bloody Mary?! She was there throughout
ANNOUNCEMENTS: GoRuck Tough Mudgear orders live
COT: YHC took us out – pray for our brothers who are and aren’t out here.

Feeling the love

Date: 2024-10-30 AO: meathead Q: voodoo PAX: Emoji, Floyd, high_tide, The Worm, flipper, Unplugged, voodoo, Uncle Leo FNGs: None COUNT: 8 The Q slept through his first alarm and arrived at precisely 0530. Thankfully, there was mumblechatter aplenty to distract the pax from the tardy arrival.
WARMUP: SSH x 20 IC 10 swings IW x 15 IC 15 swings Sharon Towers x 10 IC 20 swings Prying squats x 2
THE THANG: sufficiently warmed, we got to work on the weinke, which consisted of Workout 2 of Week 1 of the Total Tension KB Program:
Double clean/double press/double front squat/merkin/renegade row 1/1/1/1/1, increasing the cleans and squats by 1 until you get to 5/1/5/1/1, then go back down until you get back to 1/1/1/1/1
5 rounds of snatches: 7/7/7/8/10 per side – this was a real crowdpleaser.
Carries: double waiter to the light pole, farmer back, rack/suitcase to the second tree, then switch sides on the way back
MARY: Elbow plank for 1:00, glute bridge for 1:00, hollow body hold for 1:00, Supermans wirh Y/W x 10 IC
ANNOUNCEMENTS: Order shirts and hats! The link will close soon.
COT: thanks to Flipper for taking the combined group out.

Not even any running today

Date: 2024-10-30 AO: wamrap Q: Alf PAX: Horsehead, double_e, Saigon Sam, Orange Whip, Alf, Wawa, Model T FNGs: 2 Wawa, Model T COUNT: 7 Saigon Sam flew in for a workout and brought in 2 of his team members as FNG’s this AM. Balanced out with 4 regulars and we had a great crew. Was happy to see it as there were several last minute bale outs on the workout.
Thing – Parking deck, up and down stairs, exercises then up and town next stairs, exercises. Repeat with lunges, backward running and shuffling. I hope your office elevator works today because more stairs are going to suck. We got 2 miles and the only forward running was into and out of the parking deck. Most got at least 54 flights of stairs.

day old backblast

Date: 2024-10-29 AO: skunk-works Q: ChickenWing PAX: Mountain Momma, Header, lois, Smokey, hoover FNGs: None COUNT: 6 Alzheimer’s workout WARMUP: various exercises that our Q forgot the name of, which ended up being the theme for the day THE THANG: catch me if you can to the back entrance of the main campus, with called exercises at each light. Brutal lunge walks between lights, mercifully changed to around the world which are decidedly hard while walking. Looped pass the playground back to launch with more catch me if you can MARY: a few minutes of abs ANNOUNCEMENTS: COT: cheese curds family, header’s son who is going to need surgery for a broken arm, baby Harper with a brain tumor and family

The Fields Medal and the Unibomber

Date: 2024-10-30 AO: anvil Q: MARTA PAX: Snuka, lorax, Point Break, puddin_pop, Erin Brokavich, Hops, limey FNGs: None COUNT: 8 MUMBLECHATTER: Limey the slackless was shocked that I would abandon the spreadsheet PAX at Meathead due to Point Break placing me on another spreadsheet. Happy to Q but don’t expect much from me for the witty canter, movie references or jokes. I did get the Good Will Hunting reference so there’s that. YhC discovered showcase softball games which seems like something I don’t want to be a part of. Proud that most everyone did the burpees and burpees adjacent. Nice 1.8 mile bootcamp to keep Hops satisfied.
WARMUP: Mosey to circle in fromt of church 15x SSH 15X IW 15X LSS 15X MTN CLIMBERS 15X ST 15x LBC
Run long way to hot box and psyche pax out for 5 Knolls.
Run hill triple nickel 5 burpees at top 5 lbcs at bottom
20 Dips and step ups in the hot box x3
Run to rock pile
Curls x20 Triceps x20 Deadlifts x20 Mosey around circle ×3 Staggered merkins x10 es MARY Merkin monster x4 Mary Merkin monster x2
Jog back with some Lunge and backwards jog time killers
MARY Glutebridge to end ANNOUNCEMENTS Gear order Christmas party forthcoming
COT with Spreadsheet pax flipper takes us out

We’ve mastered the Threshold!

Date: 2024-10-29 AO: swift Q: bratwurst PAX: citgo, frasier, soft_pretzel, fleetwood, drive_by, Gump, fire_hazard FNGs: None COUNT: 8 WARMUP: check headlamps and then head down to the Greenway for a 1mi mosey. Dynamic stretching and regroup at the 2.25 Mile marker.
THE THANG: 1mi (end at the 1.25mi marker) at Threshold pace (7.5/10 effort, Comfortably Hard). Don’t make any turns off the greenway – if you run ON a bridge or boardwalk: WRONG WAY! – if you run UNDER a bridge (I-485): RIGHT WAY!. Rest 1minute at the 1.25 mile marker.
Run 1mi back to 2.25mi mile marker. Rest 1min. Run 1mi. Rest 1min. Run 1mi. Rest 1min. Optional extra intervals (only citgo took total advantage of this with some extra 800m while the PAX were finishing up).
Mosey back to COT to arrive at 0617.
A lot of consistency for PAX this month with the Threshold Progression – citgo fleetwood drive_by Gump soft_pretzel made 3-4 of the 5 weeks. Well done!
And we thought there may be a jello sighting week 1, but he’s still :fartsack: .
We’re looking for a November Swift Q. Who will step up?
ANNOUNCEMENTS: Convergence for all F3-Waxhaw workouts is tomorrow at Marvin Ridge (Dromedary) and is also the 10y anniversary of Dromedary. Workout is 0515-0600. Coffeeteria on-site following. Dress as your name! Some OGs will be making an appearance, so this is not one to miss!
Mountain biking day trip to Mountain Creek (premier flow trails in Denver, NC) on November 16th! 2.0 friendly as this is a bike park with multiple options to stay together. Description tarheeltrailblazers.com/trails/mountain-creek-park/
COT: Roulette took us out – show love to someone today!

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